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Hey everyone,

I'm on Day 17 on my whole 30 and I'm feeling pretty good. I haven't seen any spectacular changes yet (i.e. better sleep and clearer skin) and while my energy has never been low, I've yet to experience the Tiger Blood I was looking forward too. Despite that- I'm feeling much better about what Im putting in my body, and I'm definitely looking at food in a new and much healthier way.

I wanted to post my diary and see if anyone had any tweaks they would suggest making, to make this whole experience even better! I choose a random few days throughout my journal, but I pretty much eat close to this every day. 

(For reference, I'm a 23 yr old F, 5'5") 

 

Day 1

B: 2 eggs fried in ghee with mushrooms, peppers and spinach sauteed in olive oil, with 1 chicken sausage, coffee with coconut milk

L: roasted chicken over spring mix with 1 tbs almonds, 2 tbs balsamic dressing

Pre-W: about 1 tbs almond butter

Post-W: few pieces of chicken

D:  shredded chicken with salsa, sauteed zuchinni and onions, roasted butternut squash with a little cashew butter. 1/2 bottle kombucha

 

Day 2

B: two fried eggs in ghee  with mushrooms, peppers and spinach, sauteed in olive oil, with chicken sausage, , coffee with coconut milk and ghee, 1 small banana

L: turkey zucchini poppers with marinara, carrots with guac, apple

Pre-W: HB egg

Post-W: 1/2 sweet potato and 2 pieces of turkey

D:  shrimp fried "rice" + macademia nuts

 

Day 3

B: 2 eggs fried in ghee with mushrooms, peppers, onion, and spinach sauteed in olive oil, with chicken sausage, coffee with coconut milk, 1/2 apple with a little almond butter

L: ground turkey with marinara, spring mix with 1/2 apple, almonds and balsamic dressing, 1/2 kombucha

Pre-W: HB eggs

Post-W:  2 pieces of turkey

D:  shredded chicken with salsa, sauteed zuchinni and onions, roasted butternut squash

 

Day 4

B: 3 egg omelet with spinach and mushroom cooked in coconut oil, topped with 1/2 avocado and tomato, Coffee with coconut milk

L: 1 large zucchinni (zoodles) cooked in olive oil with garlic and red pepper, topped with 2 chicken sausages, and tomato sauce, 1 small banana w/ 1 tbs almond butter

Pre-W: N/A

Post-W: 2 pieces of turkey

D: pulled pork, sweet potato w/ ghee and broccoli

 

Thanks! 

 

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Hey there!

 

it's hard to tell portion sizes from what you've noted.  Are your proteins for L and D 1-2 palm sized (your own palm thickness x width x length) portions and your veggies 1-3 cups?

 

Some things to think about.  

 

Nuts and nut butters are not the best fat source due to their imbalanced Omega 3-6 ratio.  They should be limited to about a closed handful every other day at most.  Try switching those nuts and butters out with olives, mayo, mayo based dressings, avocado, olive oils etc... 

 

When your vegetable is salad greens, you need a LOT (I mean a LOT A LOT) for them to be impactful to your meal since when chewed or steamed down (like spinach), they reduce to almost nothing.  Add some chopped veggies to your salad if you're having salad for your veggie.

 

Pre Workout is recommended to be protein and fat ideally.

Post workout is recommended to be lean protein and starchy carbs.  

You will get the best results for working out and recovery if you eat both food groups instead of just the fat in pre or just the protein in post.

 

Assuming your portions are matching the template linked below, your meals look good aside from those few minor tweaks :)

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I normally try to eat 1/2 sweet potato post-workout with my turkey or chicken- I accidentally picked the few days I didn't do that in this example though- whoops! I usually do a HB egg pre-workout unless it's super early in morning, when my stomach doesn't want more than a few nuts or some nut butter, but I'll try to choose an egg more often.

I think my meat portions are close to the template, and I generally throw 3 large handfuls of spinach in my breakfast every day, and eat a good amount of other veggies with dinner. I'll definitely add some cut up veggies to my salads at lunch though! 

 

Thanks for the input, appreciate it! :) 

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